Wellness@Work : 12 habits to reduce your risk of stroke

By Emily Dahlmann, DNP, RN, SCRN
USA Health Stroke Program Director

A stroke can happen suddenly, but the risk often builds quietly over time through lifestyle factors. The good news is that up to 80% of strokes are preventable by making healthy choices every day. Here are 12 evidence-based habits that can lower your risk and support overall brain and heart health.

• Control your blood pressure. High blood pressure is the single most important risk factor for stroke. Aim for readings below 120/80 mmHg, reduce salt in your diet, and include potassium-rich foods like bananas, leafy greens, and beans. Checking your blood pressure regularly helps you stay on top of it. Keep a diary of your blood pressure readings to share with your healthcare providers.
• Eat for heart and brain health. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats supports strong blood vessels and reduces inflammation. The Mediterranean and DASH diets are great frameworks to follow. Limit processed foods, sugary drinks, and saturated fats.
• Move more, sit less. Regular exercise helps manage weight, lowers blood pressure, and improves circulation. Try to get at least 150 minutes of moderate activity, such as brisk walking, cycling, or swimming, each week. Even short, daily walks make a difference.
• Maintain a healthy weight. Excess weight increases the risk of high blood pressure, diabetes, and heart disease, all of which contribute to stroke. Focus on sustainable lifestyle changes rather than quick fixes.
• Quit smoking. Smoking damages blood vessels and doubles your risk of stroke. Quitting — even after years of smoking — has immediate and long-term benefits. Talk to your healthcare provider about tools that can help.
• Drink alcohol in moderation. Too much alcohol raises blood pressure and can trigger irregular heart rhythms. Stick to recommended limits: up to one drink per day for women and two for men.
• Manage diabetes. High blood sugar damages blood vessels over time. Keep your blood sugar under control with a balanced diet, regular physical activity, and medications if prescribed.
• Lower cholesterol. Too much LDL cholesterol (the “bad” kind) leads to plaque buildup in arteries. Reduce intake of fried foods and fatty meats and consider medication if your doctor recommends it.
• Manage stress. Chronic stress increases blood pressure and inflammation. Find relaxation techniques that work for you. Those could include yoga, deep breathing, meditation, journaling, or simply spending time with loved ones.
• Get good sleep. Poor sleep and untreated sleep disorders, like sleep apnea, increase stroke risk. Aim for seven to nine hours of restorative sleep each night and talk to your physician if you snore heavily or feel unusually tired during the day.
• Stay hydrated. Dehydration can make your blood thicker and more prone to clotting. Keep water nearby and sip throughout the day.
• Keep up with regular check-ups. Annual health visits help detect risk factors like atrial fibrillation, high cholesterol, and hypertension early before they lead to bigger problems.

Stroke prevention starts with everyday habits. By managing your blood pressure, eating well, staying active, and caring for your overall health, you can significantly reduce your risk. Think of each healthy choice as an investment in protecting both your brain and your future.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.